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Your Questions Answered: How Many Calories Do You Burn In Sauna? Burning Calories - Sauna!


Does The Sauna Burn Calories?

You just finished a grueling workout, and your muscles are aching. You stumble into the Sauna, hoping to relax and soothe those sore muscles. But while you’re in there, you can’t help but wonder, does the sauna burn calories?

The answer is yes! Your body expends energy to help cool itself down in the Sauna, and it does so by increasing your heart rate and sending more blood to your skin’s surface. This process of cooling down burns calories, although at a low rate. The average person will burn about 200 - 300 calories in 30 minutes of sauna time.

So next time you’re in the Sauna after that hot workout, remember, even if it feels like you’re not doing much, your body is burning a few extra calories! Who said relaxing couldn’t be beneficial? Happy sweating!

Read on to find out how many calories you can burn in the sauna!

What Is a Sauna?

A sauna is a room or house designed to experience dry or wet heat sessions or steam baths for relaxation and health benefits. It typically uses heated rocks to provide the heat, although some modern saunas use electric heating elements. The temperature is usually around 70–90 °C (158–194 °F).

Overview Of How The Body Burns Calories

To understand how the sauna can help you burn calories, it’s important to know how the human body expends energy. Generally speaking, your body needs the energy to perform any form of physical activity or movement, including simply sitting and digesting food. This energy is obtained from the calories in the food we consume. So the more we work, the more we consume calories.

How Saunas Burn Calories

While many people think sitting in the sauna heat won't do much, it can help you burn hundreds of calories in just a few minutes! When you enter a sauna, your body works hard to cool itself down. This process increases your heart rate and causes blood vessels near the surface of your skin to dilate so that more heat can be released through sweat. As a result, it's your body's ability to expend energy and burn calories.

Although not at a very high rate, the average person can still burn about 200-250 calories in half an hour.

Metabolism And Heart Rate

Not only does the heat in the sauna help you burn calories, but it can also speed up your metabolism and heart rate. It means your body is still expending energy to reduce body temperature if you’re not physically active in the sauna.

Sweating Leads To Increased Calorie Burn

The sweat your body produces when exposed to the heat in the sauna can also help the body burn increased calories. Sweating is a natural process that helps your body cool down; the more you sweat, the more calories you’ll burn.

An Increase In Rate Of Respiration

When your body is exposed to hot temperatures, it needs more oxygen to cool itself down. As a result, this can increase respiration rate, which can help improve overall lung capacity and cardiovascular health, leading to a higher calorie burn rate.


Sweating in a sauna can help with detoxification. Sweating helps the body flush out toxins that have built up from day-to-day living. A study published in The Journal of Alternative Complementary Medicine found that regular use of a far infrared sauna improved detoxification pathways and decreased levels of certain toxic chemicals in the body. This means that sweating in a sauna can help you detoxify your body and reduce the toxins you are exposed to daily.

Calculating How Many Calories You Can Burn In A Sauna

The number of calories burned in the sauna depends on factors such as age, weight, and how long you stay there. Generally speaking; however, it’s estimated that an average person can burn around 200-250 calories in 30 minutes of sauna time.

Factors Affecting Calories Burned

The number of calories burned depends on your body weight and age, and how long you stay in the sauna. The higher the temperature, the more intense and prolonged your sweat session. Additionally, you can burn even more calories if you engage in physical activity in the sauna. A one-hour sauna session can burn up to 500 calories.

Estimating How Many Calories Can Be Burned In A Sauna Session

Your Basal Metabolic Rate (BMR) is the energy your body needs to function at rest. This includes processes such as breathing, digestion, and circulation. Generally, your BMR increases in a sauna due to increased heat production and heart rate. However, it is important to note that this increase does not typically result in long-term calorie burn.

If you want to know how many calories you’re burning in the sauna, there are a few simple ways to estimate. The number of calories burned is different for men and women. The BMR formula for a sauna session is similar to the BMR formula for rest. As saunas increase body temperature, energy increases accordingly because your body expends more energy to cool itself down as it ages and gets heavier.

Variations Depending On Factors Such As Age And Body Weight

Remember that the number of calories burned may vary depending on your age and body weight. For example, a younger person or someone lighter will typically burn fewer calories than an older person or someone heavier.

Additionally, if you engage in physical activity, you’ll likely burn more calories than sitting in the sauna.

Overall, a sauna can be a great way to enhance your heart rate and burn extra calories while enjoying relaxation. It’s important to monitor how long you stay in the sauna and ensure you’re hydrated.

To get the most out of your sauna session, try to incorporate some physical activity while in the sauna. With this combination, you can burn even more calories than sitting in the sauna alone!

Essential Points to Remember

  • Saunas can help you burn calories by increasing your heart rate and sending more blood to your skin's surface to cool down your body.

  • The average person can burn about 200-300 calories in 30 minutes of sauna time.

  • Different types of saunas, such as dry, infrared, steam, salt, and electrically heated saunas, can offer varying health benefits and calorie burning potential.

  • Sauna sessions can also provide additional health benefits, such as stress relief, improved circulation, detoxification, and enhanced sleep quality.

Types Of Saunas To Lose Weight

Image of different saunas types for weight loss.

Not all saunas are the same. Different types of saunas can produce varying amounts of heat and moisture, which can impact how many calories you burn.

Dry Saunas

The dry sauna is the most common sauna that uses dry heat to create a humid atmosphere. You can expect to burn up to 300 calories in a dry sauna in 30 minutes. This calorie burn is likely due to increased heart rate and body temperature as your body works hard to cool down. Additionally, the dry heat of a traditional sauna may help improve circulation and boost energy levels.

Infrared Saunas

An infrared sauna utilizes infrared light waves instead of traditional heat to create a calming environment. It can help you burn up to 350-450 calories in a 30-minute session. The infrared technology in these saunas penetrates the skin more deeply, helping your body burn more calories while increasing core temperature.

Steam Saunas (Steam Room)

Traditional saunas use steam or moist air in a room to create a more intense experience. In steam saunas, the intense humidity created by the steam can help you burn up to 350 calories in a 30-minute session. The added moisture helps your body sweat more, which can help rid your body of toxins and flush out excess fluid.

Salt Saunas

Salt saunas use heated salt to create a hot, dry, and relaxing environment. The salt helps to draw toxins from the body and produces negative ions, which can help improve mood and sleep quality. In a 30-minute session, you can expect to burn up to 300 calories.

Electrically Heated Sauna

Electrically heated saunas are dry sauna that uses an electric heater to create heat. In a 30-minute session, you can expect to burn up to 300 calories. Overall, spending time in the sauna offers potential health benefits and can also help you burn extra calories. The number of calories burned will vary depending on the type of sauna and your session's intensity.

Each type of sauna offers unique benefits and can help you burn calories differently. Regardless of your type of sauna, it’s important to stay hydrated and listen to your body. You don’t want to overdo it, as a sauna can be quite intense and cause dehydration if you aren’t careful. Also, consult your doctor before using any sauna to ensure it’s appropriate for you.

If you’re looking for a relaxing way to unwind after a long day, or if you’re looking for a way to boost your calorie burn rate and improve your heart health, then the steam room is what you need. With the variety of types available, there’s sure to be an option that suits your needs. So why not give it a try? Who knows, you may enjoy the sauna more than you thought!

Benefits Of Using Sauna Sessions

Image showing two people and illustrating metabolic rate and sauna sessions.

Using a sauna for calorie loss is a great way to burn calories without any strenuous activity. Additionally, many other health benefits are associated with using a sauna, such as improved circulation and detoxification. Finally, it’s also an effective method of relaxation that can help reduce stress levels. Regular sauna sessions are an effective way to burn calories and have many other health benefits.

  • Relieves stress and tension by improving mental health

  • Maintains healthy weight

  • Helps relax the muscles

  • Improves circulation and heart health

  • Reduces inflammation

  • Detoxifies the body

  • Enhances sleep quality

  • Increases metabolic rate and calorie burn rate

However, if you are actively trying to lose weight and improve your overall health, spending time in the sauna may be beneficial as it can help increase your heartbeat and burn extra calories. Remembering regular exercise and a healthy diet is beneficial when reaching weight loss goals.

While the sauna can burn extra calories, it should not be used as the sole method for losing weight or burning fat.

Suggestions To Make The Most Out Of Sauna Use

Image showing two people who get the best out of their sauna sessions.

Safety tips when using a sauna:

  • Drink plenty of fluids before and after your session.

  • Make sure the temperature isn’t too hot for you.

  • Take breaks every 10-15 minutes to avoid overheating.

  • Don’t stay in the sauna for too long.

  • Stop using the sauna if you feel discomfort, like extreme heat or thirst.

  • Avoid using a sauna if you are pregnant or have cardiovascular diseases or other health conditions.

In summary, spending time in the sauna can be a great way to burn calories while also providing some relaxation. The number of calories you’ll burn depends on your age, weight, and how long you stay in the sauna. Generally speaking, you can expect to burn about 200-250 calories for half hour session.

Finally, it’s important to remember to stay hydrated and take breaks every 10-15 minutes or so while in the sauna to get the most out of your session. Overall, you can burn calories while enjoying a relaxing sauna with careful monitoring and the right combination of activities!

Remember that it’s always best to consult your doctor before starting any new exercise or health regimen. But if you’re looking to relax and burn some extra calories, the sauna is a great option!

With careful monitoring of your session duration, choice of the preferred temperature, and safety measures in place, the sauna can be an enjoyable experience that may help you reach your health goals.

To make the most of your sauna sessions, it’s essential to monitor the duration of the sauna and take small breaks every 10-15 minutes. By following these simple tips, you can enjoy a relaxing sauna while also burning calories!

Contact Us to Learn More About Saunas and Calorie Burn

Interested in learning more about saunas? Airpuria has all the information you need, and we'd be happy to answer any of your questions!

You can either call us at (773) 337-8822 or send us an email at sales@airpuria.com. Talk to you soon!

For a full list of Sauna products with free shipping, click here!

Sauna Weight Loss - FAQs

How much weight can you lose in a sauna session?
The answer to how much weight you can lose in a sauna depends on your goals. While saunas can be a great way to relax, they won’t necessarily help you lose weight or burn fat unless you are complimenting your sauna sessions with working out and a healthy diet.

Is a sauna good for losing water weight?
Yes, spending time in the sauna can help you lose water weight. As your body gets heated up in the sauna, it begins to sweat and expel excess fluid from your system. This is why people often feel lighter after a sauna session due to losing water weight.

Do you lose body fat in a sauna?
The sauna is not directly a fat-burning method. While it is a way of relaxing and burning extra calories, saunas do not directly target or burn fat. To lose body fat, you'll need to create an energy deficit by consuming fewer calories than your body needs. While in that calorie deficit, the sauna will help you burn more calories and lose fat in the process.

Financing Options and Sauna Benefits

If you're considering purchasing a sauna to reap its health benefits and calorie-burning potential, keep in mind that providers like Airpuria offer financing options to make your purchase more affordable. Airpuria provides financing for all customers with rates as low as 0% for up to 18 months, as well as business financing with flexible terms and competitive rates.

Key points related to financing options and sauna benefits include:

  • Airpuria offers financing options for all individuals, with 0% interest rates for up to 18 months.

  • Business owners can also apply for special financing programs tailored to their needs.

  • Sauna sessions can help burn calories, detoxify the body, and provide numerous health benefits.


By considering these expert tips, key points, and financing options, you can make the most out of your sauna sessions and enhance your overall health and well-being.

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